Camel Pose

About This Pose

Camel Pose is a deep backbend that asks the whole front body to open: hip flexors, abdomen, chest, throat, and the front of the shoulders. It can feel intense, and the intensity is a sign that it's working on the pattern most modern bodies need addressed most: the chronic forward closure that comes from sitting, driving, and looking at screens. Kneel with hips directly over knees, shins on the mat. Place the hands on the lower back with fingers pointing down for support. On an inhale, lift the chest and begin to arc backward. The chin can stay tucked to protect the neck or let the head fall back gently. From here, if the backbend feels stable and the hip flexors have enough length, reach back for the heels. The hands on the heels stabilize the position. The hips must stay stacked over the knees throughout. The tendency is to let the hips shift back as the chest lifts forward, which reduces the backbend and dumps weight into the lower back. Keep pressing the hips forward over the knees. The lower back should feel length rather than compression. If there's a pinching or sharp sensation in the lumbar spine, the backbend is concentrated too much in one area. Back off, use the hands-on-lower-back variation, and focus on opening the chest and hip flexors rather than going deeper. Child's Pose after Camel is not optional. Come directly into it.

How to Practice

1. 1

   Kneel with knees hip-width apart, thighs vertical, tops of the feet on the mat or toes tucked.

2. 2

   Place your hands on your lower back, fingers pointing down, and draw the elbows toward each other.

3. 3

   Inhale and lift the chest up toward the ceiling, lengthening the front of the spine before you bend back.

4. 4

   Exhale and keep the hips stacked over the knees as you lean back, letting the chest lead.

5. 5

   If it feels steady, reach one hand and then the other to the heels. Keep the neck long or let the head release back only if it is comfortable.

6. 6

   Hold for 3–5 breaths, then bring the hands to the lower back and rise up with the chest leading. Rest in Child’s Pose.

Benefits

• Deep chest and hip flexor opener
• counteracts forward rounding from sitting
• strengthens the back extensors

Modifications & Variations

• Hands on lower back: keep the hands on the sacrum rather than reaching for the heels

• Toes tucked: tuck the toes to bring the heels higher and closer to the hands

• Blocks by the ankles: rest the hands on blocks placed outside each foot

• Head neutral: keep the chin slightly tucked to protect the neck

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